Answers (15)

I always try to pull people away from the cosmetic benefits of exercise. Remind them that their blood pressure has dropped, they can now defeat a stair case without their knees hurting or stopping to gasp for air. The physiological benefits should always outweight the physical. Your body will change, but it takes time. The saying is cliche, but true... "Your body didn't get to this point in 4 weeks, and it will not change in 4 weeks". The body is designed to find it's balance - and function within an equilibrium. If you are at this point just think of it as your body found a comfort zone and you may have to work a little harder and introduce them to a new comfort zone.

1. Review their goals with them to make sure they are still valid.
2. Discuss their goals to find out what the motivators. Sometimes clients lose sight of the reasons for goals and why the have it.
3. Make sure they look forward and not back.
4. Help them understand that bumps in the road are normal and part of the process for change.
5. This one really makes a difference to keep clients focused; help them find an event participate in; run/walk a 5k, a bike event etc...

Motivation is something found within one's self. For weight loss I let them know they are doing a great job, and then we look at their stats. First is their diet, a lot of times little things start to creep in, like taste testing, an extra snack. Make sure that they are at the low end of their calories allowed per day. The next step is their cardio: are they mixing it up? If they are always running, I will switch them to cycling, or ellipical machine, or one of the many group classes offered at the gym. Not only will this increase their calorie burn, but more important it will get them into something new and hopefully get that motivation burning within them. Strength training, mix it up, increase or decrease the weight, do more circuits, or more set training. Bring something fun in, like a hula hoop, can't tell you the smiles I have gotten from somehting that simple.

Another thing I have used is coupling up two clients with the same goals. Train them together every so often, they build a relationship and work together. They realize they are not alone.

I would like to understand what everyone is defining as a plateau. I have found that most people misinterpret a plateau which a word that is plagued within the fitness industry through a number of different programs. It is becoming the new buzzword, which I think is completely ridiculous. However, most of the time these "plateaus" can be defeated through a correctly structured exercise program (Correctly sequencing exercises, and progression) as well as dietary aspects. Learning how to eat is instrumental in any weight loss success. Not only understanding what and how much (portion size), but also, WHEN is something else that can largely contribute to your overall goals. There are other obvious extraneous variables to defeating plateaus, however these two are best from a fitness professional to help regulate.

Review with them how far they've come and what goals they have accomplished. Find new motivators. Shake up the routine or uncover something they've secretly desired to do like sky diving and plan an outing.

With regards to the workouts, I try to never have a client reach a plateau. There are simply so many variables and variations of such that reaching and being stuck at a plateau seems impossible.

Now, a weight loss plateau is a different story. I have a client that has lost 25-30 pounds while working with me (over a year or so). Sure, she gets frustrated, but she knows how far she has come. We continue to focus on the positive aspects of her health and body, while encouraging change in the areas she wants to focus on. The best we can do is be diligent with diet (as she has), and keep changing things up exercise-wise so that her mind and muscles never get bored or complacent.

I have found that through using detailed documentation of various different abilities and statistics based on the client, there are always improvements somewhere (ex. flexibility, strength, posture, RHR etc.) and we just focus on the good of that until next time. Agian and again until the plateau breaks if necessary.

Change their program and many times I encourage them to sign up for a race so have new goals to work for. This actually helps them get out of their comfort zone and themselves harder and stay more focused to their training program.